W-G-M – Page 4 – Fitness Managed

Bike, DB Push Press and Pullups

By cbroccoli | 18/12/2024 - 08:08 |20/12/2024 Light Weights, Time Based, Triplet, Very Long (>20 min), W-G-M

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The Crossfit New England WOD from Nov 2.

AMRAP in 30 minutes

1000m Bike
20 x Dumbbell Push Press @ 16kg per Hand
1000m Bike
20 x Pullups

Results: 4 rounds plus 2000m Bike, 20 Push Press and 17 Pullups.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By cbroccoli | 28/11/2024 - 07:14 |28/11/2024 Chipper, Full Body, Long (< 20 min), Medium Weights, Task Based, W-G-M

5 rounds to work up to a heavy

6 x Front Squat

Then for time

10 x Hang Power Cleans @ 50kg
20 x Goblet Lunges @ 24kg (total 10 per leg)
30 x KB Swings @ 24kg
40 x Toes to Bar
500m Row
40 x Toes to Bar
30 x KB Swings
20 x Barbell Lunges @ 43kg
10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

Strict Presses then Power Cleans, Bike and Dips

By cbroccoli | 30/10/2024 - 14:07 |03/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms, W-G-M

8 rounds to work up to a heavy 1RM

5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

Max Unbroken Strict Press @ 80% of above 1RM
Rest 2 minutes between sets

Then for time

9-6-3 x Power Cleans @ 135lbs
400m Bike
15-12-9 x Dips
400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

Sumo Deadlifts the KBS and HSPU

By cbroccoli | 29/10/2024 - 06:58 |29/10/2024 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

3 rounds of

8 x Sumo Deadlift @ 185lbs/85kg

Then for time

10 x Kettlebell Swings @ 24kg
2 x Handstand Pushup
Row 10 Calories
15 x Kettlebell Swings
4 x Handstand Pushups
Row 15 Calories
25 x Kettlebell Swings
6 x Handstand Pushups
Row 25 Calories
50 x Kettlebell Swings
8 x Handstand Pushups
Row 50 Calories

Then 3 rounds of

10 x Pike Lift over a Kettlebell (over and back = 1 rep)
10 Second Pike Hold above the KB
Rest 1 minute

Results: Metcon 14:25.

Bike, Row, T2B, Cleans and Presses

By cbroccoli | 22/10/2024 - 20:09 |24/10/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

1000m Bike
Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

500m Row
Max T2B

Immediately followed by AMRAP in 3 minutes

500m Row
Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

1000m Bike
Max T2B

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

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